Meal plan with over 40g protein
In just a few clicks, generate your own meal plan with over 40g protein or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (975cals, 61g protein, 77g net carbs, 41g fat 16g fiber per day) cannot be customized.
Day 1
1000cals, 67g protein, 50g net carbs, 52g fat 14g fiber per day
1 egg(s) (69cal, 6p, 0c, 5f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1 kiwi (47cal, 1p, 8c, 0f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1 stick(s) (83cal, 7p, 2c, 6f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
Day 2
950cals, 70g protein, 53g net carbs, 44g fat 16g fiber per day
1 egg(s) (69cal, 6p, 0c, 5f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1 kiwi (47cal, 1p, 8c, 0f)
1/2 sandwich(es) (227cal, 19p, 13c, 10f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
Day 3
975cals, 60g protein, 117g net carbs, 20g fat 19g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
1/2 sandwich(es) (185cal, 14p, 13c, 7f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 potato(es) (260cal, 27p, 28c, 3f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
Day 4
975cals, 76g protein, 93g net carbs, 27g fat 16g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
1 serving(s) (304cal, 40p, 4c, 14f)
2 kiwi (94cal, 2p, 16c, 1f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/2 potato(es) (260cal, 27p, 28c, 3f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
Day 5
1025cals, 43g protein, 89g net carbs, 48g fat 20g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
Day 6
975cals, 51g protein, 70g net carbs, 49g fat 12g fiber per day
1/2 serving(s) (99cal, 10p, 1c, 6f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
2/3 serving(s) (206cal, 20p, 4c, 12f)
1 serving(s) (68cal, 1p, 4c, 5f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
Day 7
975cals, 58g protein, 70g net carbs, 47g fat 12g fiber per day
1/2 serving(s) (99cal, 10p, 1c, 6f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
1 sandwich(es) (408cal, 23p, 27c, 21f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2/3 serving(s) (206cal, 20p, 4c, 12f)
1 serving(s) (68cal, 1p, 4c, 5f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
Grocery List (47 items)
Dairy and Egg Products
Sliced cheese
1 2/3 oz (47g)
Butter
1/2 tbsp (7g)
String cheese
1 stick (28g)
Eggs
4 large (200g)
Whole milk
1/2 cup(s) (120mL)
Low fat cottage cheese (1% milkfat)
4 tbsp (57g)
Ghee
1/2 tbsp (6g)
Cheese
1/2 cup, shredded (57g)
Baked Products
Bread
9 oz (256g)
Vegetables and Vegetable Products
Onion
1/2 medium (2-1/2" dia) (58g)
Bell pepper
2 large (328g)
Pickles
2 slices (14g)
Sweet potatoes
2 1/2 sweetpotato, 5" long (513g)
Raw celery
2 1/3 stalk, medium (7-1/2" - 8" long) (93g)
Fresh spinach
2 cup(s) (63g)
Canned crushed tomatoes
1/6 can (68g)
Garlic
1/3 clove(s) (1g)
Carrots
7 1/3 medium (447g)
Mushrooms
1 1/2 oz (43g)
Kale leaves
1/2 cup, chopped (20g)
Spices and Herbs
Black pepper
1/8 oz (1g)
Salt
4 1/4 g (4g)
Dijon mustard
1/2 tbsp (8g)
Basil, dried
1 1/2 dash, leaves (0g)
Oregano, dried
1 1/2 dash, leaves (0g)
Paprika
1/3 tsp (1g)
Garlic powder
1/3 tsp (1g)
Chipotle seasoning
1/3 tsp (1g)
Rosemary, dried
2 dash (0g)
Fruits and Fruit Juices
Lime juice
3/4 tbsp (11mL)
Avocados
2 avocado(s) (377g)
Fruit juice
42 2/3 fl oz (1280mL)
Kiwi
4 fruit (276g)
Clementines
1 fruit (74g)
Finfish and Shellfish Products
Canned tuna
2 1/4 can (387g)
Fats and Oils
Salad dressing
6 1/2 tbsp (98mL)
Oil
1 tbsp (14mL)
Olive oil
3/4 oz (20mL)
Other
Mixed greens
5 cup (150g)
Italian pork sausage, raw
2 link (215g)
Sausages and Luncheon Meats
Roast beef cold cuts
2 oz (57g)
Beverages
Water
2 1/2 cup (576mL)
Legumes and Legume Products
Lentils, raw
9 1/4 tbsp (112g)
Poultry Products
Boneless skinless chicken breast, raw
14 oz (394g)
Soups, Sauces, and Gravies
Barbecue sauce
2 3/4 tbsp (48g)
Sweets
Honey
1/2 tbsp (9g)
Pork Products
Pork loin chops, boneless, raw
6 2/3 oz (189g)
lunch prep - 1 days
1. Grilled cheese sandwich
248cal, 11p, 12c, 16f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
456cal, 41p, 8c, 24f (per meal)
1/2 small (35g)
2 large (328g)
2 dash (0g)
2 dash (1g)
2 tsp (10mL)
1 avocado(s) (201g)
2 can (344g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
breakfast prep - 2 days
1. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
2. Kiwi
47cal, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 1 days
1. Roast beef & pickle sandwich
227cal, 20p, 13c, 10f (per meal)
1/2 tbsp (8g)
2 slices (14g)
1 slice (2/3 oz ea) (19g)
2 oz (57g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Assemble sandwich by spreading mustard on one slice of bread and topping with remaining ingredients. Serve.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Avocado tuna salad sandwich
185cal, 14p, 13c, 7f (per meal)
1/8 small (4g)
1 slice (32g)
1/4 can (43g)
1/8 avocado(s) (25g)
1/4 tsp (1mL)
1/4 dash (0g)
1/4 dash (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place mixture in between bread slices and serve.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
breakfast prep - 3 days
1. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
dinner prep - 2 days
1. Bbq chicken stuffed sweet potatoes
260cal, 27p, 28c, 3f (per meal)
1/2 lbs (224g)
2 2/3 tbsp (48g)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
lunch prep - 1 days
1. Basic chicken & spinach salad
304cal, 40p, 4c, 14f (per meal)
1 1/2 tbsp (23mL)
1 tsp (5mL)
6 oz (170g)
2 cup(s) (60g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
2. Celery sticks
13cal, 1p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
3. Kiwi
94cal, 2p, 16c, 1f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
dinner prep - 1 days
1. Lentil Soup
361cal, 18p, 41c, 10f (per meal)
2 tsp (10mL)
1 1/3 dash (1g)
1/8 cup(s) (3g)
1/6 can (68g)
1 1/3 dash, leaves (0g)
2/3 dash, ground (0g)
1 1/3 cup(s) (316mL)
1/3 cup (64g)
1 1/3 dash, leaves (0g)
1/3 stalk, medium (7-1/2" - 8" long) (13g)
1/3 clove(s) (1g)
1/3 medium (20g)
1/6 medium (2-1/2" dia) (18g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.
lunch prep - 2 days
1. Italian sausage
257cal, 14p, 3c, 21f (per meal)
2 link (215g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook sausage via skillet or oven. Skillet: Place sausage in a skillet add water to ½" depth. Bring to a simmer and cover. Simmer for 12 minutes. Remove lid and continue to simmer until water evaporates and sausage browns. Oven: Place sausage on a foil-lined baking sheet. Place in cold oven and turn heat to 350°F (180°C). Cook for 25-35 minutes or until no longer pink inside.
2. Sweet potato fries
177cal, 3p, 26c, 5f (per meal)
1 1/3 dash, ground (0g)
1/3 tsp (2g)
1/3 tsp (1g)
1/3 tsp (1g)
2 tsp (10mL)
2/3 lbs (303g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
breakfast prep - 2 days
1. High protein scrambled eggs
99cal, 10p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
2. Carrot sticks
95cal, 2p, 14c, 0f (per meal)
7 medium (427g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Chipotle honey pork chops
206cal, 20p, 4c, 12f (per meal)
1/2 tbsp (7mL)
2 tsp (10mL)
1/3 tsp (1g)
1/2 tbsp (9g)
6 2/3 oz (189g)
1/2 tbsp (6g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
3. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
408cal, 23p, 27c, 21f (per meal)
1/2 cup (15g)
2 dash (0g)
1 1/2 oz (43g)
1/2 cup, shredded (57g)
2 slice(s) (64g)
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Simple kale salad
28cal, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.